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The recommended daily allowance of vitamin A is 900 mcg for men and 700 mcg for women. For vitamin C is it 90 mg for men and 75 mg for women.

Butternut squash is also a good source of vitamin E, thiamin, niacin, vitamin B-6, folate, pantothenic acid, and manganese.

A cup of cubed butternut squash also provides 582 mg of potassium, more than the amount available in a banana.

Benefits

Fruits and vegetable consumption has been associated with a reduced risk of many adverse health conditions.

Consuming plant foods, such as butternut squash, decreases the risk of obesity, diabetes, heart disease, and overall mortality. It can also enhance the complexion, increase energy, and contribute to a healthy weight.

Lowering and preventing high blood pressure

Butternut squash contains a sizeable helping of potassium, which experts have shown to have a positive effect on blood pressure.

To maintain a healthy blood pressure, getting enough potassium in the diet is as important as lowering sodium intake.

The World Health Organization (WHO) recommend a daily potassium intake of at least 3,510 mg for adults, while the American Heart Association (AHA) and the Institute of Medicine (IOM) and recommend 4700 mg per day.

According to the National Health and Nutrition Examination Survey (NHANES), most American adults consume too much sodium and too little potassium. Fewer than 2 percent of adults in the United States (U.S.) consume the daily recommended amount of potassium.

A high potassium intake is also associated with a reduced risk of death from all types of stroke and cardiovascular disease, and other causes of mortality.

Risks

Butternut squash is a healthful option, but its high potassium content may mean that some people should consume it in moderation.

Beta-blockers are a type of medication commonly prescribed for people with heart disease. These can cause potassium levels to increase in the blood. This risk is the same for other medications for heart failure, such as ACE inhibitors and diuretics.

People who are using beta-blockers and ACE inhibitors should consume high potassium foods in moderation, because some people who use beta-blockers will have a higher risk of hyperkalemia, or too much potassium.

People with kidney problems should take care when consuming large amounts of potassium. If the kidneys are unable to remove excess potassium from the blood, it could be fatal.

A diet that is healthful overall is most important in preventing disease and achieving good health.

A varied intake of nutrient-rich foods, and especially fruits and vegetables, is more important than focusing on individual foods as the key to good health.

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